Signs You’re Doing Too Much Cardio (And What to Do Instead)

Cardio is frequently the preferred exercise for people who wish to increase their heart health, burn calories, and lose excess fat.

Do you think that if there isn’t any intense cardio involved, a workout won’t be worth calling that? It’s possible that you won’t be content unless you run quickly enough, climb stairs while sweating profusely, or ride a bike until your thighs hurt.

It’s simple to see why you stick to this heart-pounding routine. You love how it helps reduce your weight and produces noticeable effects.

It is advantageous since the positive feelings you experience from a cardiac workout might motivate you to work out more, which is usually beneficial to your health. How much cardio, though, is too much?

The dangers of excessive endurance training, the warning indications that you may be doing too much cardio, and—most importantly—what you may do in its place to sustain results without endangering your health are all covered in this article.

Read More: Can You Lose Weight Without Cardio? Trainers Say Yes—Here’s How 

Why People Overdo Cardio

Many folks make the mistake of exercising too much cardio because they think it’s better.

But are you familiar with the saying, “You can have too much of a good thing?” That also holds for cardio here. Everyone has a unique limit when it comes to how much cardio is beneficial versus excessive, and how much is needed to gain its full benefits. Unfortunately, reaching the limit will start to work against you in a negative manner rather than in your favour.

Regular exercise provides numerous physical and mental health advantages and is generally safe. Is it possible that excessive cardio may actually harm your heart? Although you should always see your doctor before starting a new fitness program, understanding the distinctions between moderate, vigorous, and excessive exercise will help you better appreciate the potential effects of each.

While many people may struggle to get the recommended minimum amount of cardio for general health—more on that below—if you’re an avid exerciser, Dr. Charlotte Weidenbach, a Peloton Instructor and doctor, says it is possible to do too much cardio.

“‘Too much’ refers to a situation where the body’s capacity to recover from the stress of exercise is exceeded. It’s called overtraining or excessive cardio,” she says. “This leads to negative consequences on physical and mental health.”

The American Heart Association concluded that, for the majority of people, the advantages of exercise outweigh the hazards after analyzing over 300 studies. Individuals who stay active and walk regularly have a 50% lower risk of experiencing a heart attack. However, if you’re not exercising or trained, the American Heart Association cautions about the possible hazards of severe exercise training. 

Signs You’re Doing Too Much Cardio

Even while aerobic exercise is fantastic for you, doing too much of it can be harmful to your physical and mental health. Keep an eye out for these indicators to determine whether you’re pushing yourself too hard: 

Fatigue: Even after a restful night’s sleep, you don’t feel well-rested because excessive exercise raises cortisol and other stress hormone levels. Stress hormones can keep you up at night and cause your quality of sleep to deteriorate. 

Your Joints Hurt: High-impact aerobic workouts can be particularly taxing on the joints. Joint pain can result from activities like jogging or jumping that allow you to fall rather hard on your joints. You should refrain from doing this, as it can exacerbate the issue if you continue.

If you’re feeling discomfort in areas like your knees, ankles, hips, or lower back, it could be a sign you’re overdoing it—especially with high-impact cardio. Listen to your body and allow it time to recover by taking a break.

Read More: Cycling for Cardio: Exploring the Benefits of Indoor and Outdoor Cycling Workouts 

You’ve Slowed Down Your Weight Reduction: Excessive cardio can lead to muscle loss, which in turn slows down your metabolism. Your body’s fat-burning process consequently slows down. As a result, you won’t see weight loss outcomes as quickly as you once did. 

You No Longer Want to Work Out: If you no longer look forward to your workouts, it’s another sign that you’re doing too much cardio. Although many people have days when they simply don’t want to work out, if you, despite usually being disciplined in your training, frequently feel this way, you’re likely pushing yourself too hard. Take a well-earned vacation or attempt something novel and stimulating to lift your spirits. 

Continually Feeling Exhausted: After working out, you will inevitably feel exhausted. Weariness will result from putting strain on the body and moving around for a while. You should, however, get better quickly and start exercising again. It’s a sign that you’re doing too much cardio if you’re constantly exhausted, even when you’re not training.

There is no denying that exercise is a fantastic way to boost your energy levels, but we can only put our bodies under so much stress. Unfortunately, our ability to handle stress is limited because we are only human. 

Your Resting Heart Rate stays high: If you check your heartbeat after waking up and your resting heart rate is high for four to five days in a row, it may be a warning sign of excessive cardio. It occurs when your heart’s muscle memory loses the ability to remember what it feels like to be at ease and have typical resting “tone.” The heart rate remains high as a result. 

How Much Cardio Is Too Much?

Depending on your fitness objectives, level of experience, and the type of cardio you’re performing, different amounts of cardio are appropriate for other people.

The average American adult will benefit significantly from 150–300 minutes per week of moderate-intensity physical activity, according to the Physical Fitness Guidelines 2nd Edition. People say this is comparable to a vigorous walk. You must move as if you are in a bit of a rush and have a purpose. Though you might need to take extra breaths in between, you should still be able to speak in complete sentences.

It implies that you will be operating at approximately 75% of your maximal heart rate. A maximum heart rate of 220 minus your age is what the American Heart Association (AHA) recommends.

If you’re 20 years old, your maximum heart rate would be around 200 beats per minute. You want to aim for about 150 beats, working at about 75 percent of this.

Adults should strive for at least 150 mins moderate-intensity aerobic exercise or at least 75 minutes of vigorous-intensity aerobic exercise every week, spaced out across a few days, according to the World Health Organization (WHO).

“This means approximately 30 minutes of moderate-intensity aerobic exercise five days a week, or 25 minutes of vigorous-intensity aerobic exercise three days a week,” explains Dr. Charlotte. The American Heart Association and the American College of Sports Medicine share this recommendation, says exercise physiologist Dr. Sharon Gam.

Read More: Zone 2 Cardio: Why Everyone’s Talking About This Low-Intensity Workout 

What to Do Instead (Smarter Cardio Strategy)

1. Strength Training:

Although cardiovascular exercise is beneficial for heart health, many women only use it as a means of maintaining their fitness. Strength exercise frequently results in increased energy levels, higher bone density, and more effective calorie burning. An hour on the elliptical may not be as convenient for a busy schedule as short, focused workouts.

An example of a strength-training circuit (15–20 minutes):

• 12 reps of squats
• Standard or modified push-ups: 10 repetitions
• 12 repetitions per leg for lunges
• 30-second plank

Repeat three times, taking a short break in between each set. This type of exercise is quite efficient with time. 

2. Low-Intensity Steady State (LISS):

Low-intensity steady-state cardio is known as LISS cardio. This approach allows you to perform lower-intensity aerobic exercises for a more extended period at a steady pace. It is the reverse of HIIT, which alternates quick recovery intervals with intense training periods.

A typical LISS cardio session lasts between thirty and sixty minutes. Here are some examples of exercises you could perform for this kind of workout:

• Brisk Walk
• Swimming
• Stationary Biking
• Light jogging
• Hiking

LISS cardio calls on you to maintain a consistent level of effort throughout your workout, in contrast to HIIT. Thus, 50% to 65% of your maximum heart rate is the goal heart rate for LISS cardio. 

3. Prioritize HIIT (Strategically):

When appropriately performed, High-Intensity Interval Training (HIIT) yields the most significant effects in the shortest amount of time. HIIT burns calories, maintains muscle mass, and improves cardiovascular fitness by mixing short bursts of intense exertion with short recuperation intervals.

Overtraining and exhaustion, however, can result from excessive HIIT. Workout should last 20 to 30 minutes, and you should only do one or two sessions each week. To maximize the benefits, use compound exercises or sprints and prioritize quality over quantity.

Read More: Is “Cardio Drifting” Making Your Workouts Less Effective? 

4. Take Rest Days Seriously:

Any fitness program should include rest and recuperation days. In essence, weight training and aerobic exercises exhaust your energy reserves while breaking down your body’s muscles and tissues. Resting for a day allows your body to recover and helps restore your energy levels.

By boosting your immune system, preventing overtraining injuries, and preventing physical and emotional exhaustion, taking regular rest days can help you get the most out of your workouts.

First and foremost, it’s critical to realize that taking a day off for rest and recuperation does not equate to doing nothing. You should still be active on your “day off.” What counts on a rest and recovery day is the kind of activity you engage in.

Think of your rest day as a chance for your active recovery. Light exercises on your rest day can help ease muscular pain and promote circulation to the muscles, but rest days give your muscles a break from the more strenuous training you do daily. 

5. Support With Nutrition and Sleep:

Exercise isn’t enough for your body to heal and make you stronger; your body also needs the proper nutrition and rest. Prioritize protein to aid in muscle regeneration, and consume complex carbs for energy and recuperation during your workouts.

Incorporate anti-inflammatory meals like leafy greens, berries, and healthy fats to help lessen stiffness after working out. Sleep is also essential. Aim for at least 8 to 9 hrs of sleep every night to support muscle regeneration, fat loss, hormone balance, and energy restoration.

Read More: Outdoor Cardio Gear: Essential Accessories for Running and Cycling 

Final Thoughts

Cardio is a handy tool for promoting fat reduction, increasing your endurance, and strengthening the heart, but it’s only one aspect of your fitness regimen.

To reach your fitness goals, focus on the amount of cardio you need, but also pay attention to your body’s reactions and adjust your approach accordingly. You’re probably doing too much if you notice that you’re identifying some of the warning symptoms. Include rest and recovery days, reduce intensity, or alternate your schedule for strength training or other fitness activities. Your body will appreciate it.

A well-rounded approach is the key to achieving lasting results. It’s about doing what is most effective for your unique requirements and objectives, not about doing more. Remember, fitness is a lifelong journey toward better health—not a sprint to the finish line.